Blog Post

4.10.19

CrossFit Texarkana – CrossFit

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8 minute Warmup (No Measure)

For 8 Minutes

100m Row

4 Walkouts

6 Spider-Man & Reach

8 KB Deadlifts

10 Situps

Warmup DT (No Measure)

3 Rounds of:

-12 Deadlifts

-9 Hang Power Cleans

-6 Push Jerks

Deadlift (3 Reps EMOMx10 )

Min 1- 40%

Min 2- 50%

Min 3- 60%

4- Rest

5- 50%

6- 60%

7- 70%

8- Rest

9- 70%

10- 80%

Ups & Downs Functional Fitness (Time)

3 Rounds

21 Single Unders

15 KB Swings 25/18

21 Single Unders

15 Abmat Sit-ups

Rest 3 minutes

Repeat

Rx+ Heavy Rope, 35/25

Ups & Downs High Performance (Time)

3 Rounds

21 Single Unders with Heavy Rope

15 KB Swings 35/25

21 Single Unders with Heavy Rope

15 Abmat Sit-ups

Rest 3 minutes

Repeat

Rx+ Double Unders, 53/35

Ups & Downs Competitor (Time)

3 Rounds

21 DUs

15 KB Swings 5/35

21 DUs

15 Abmat Sit-ups

Rest 3 minutes

Repeat

Rx+ 70/53

Cash Out

Lunge with Trunk Twist

3x30s Hold each side